WEBVTT - Are you a lion, a bear or a wolf and why does it matter? 🦁 0:00:01.720 --> 0:00:04.600 Have you ever thought of, perhaps hoped, there's a magic 0:00:04.800 --> 0:00:08.760 pill to help you lose weight. Well, the bad news is, 0:00:08.880 --> 0:00:11.879 unfortunately there's not. But the good news is I'm here 0:00:11.920 --> 0:00:14.640 to answer all of your questions to make your weight 0:00:14.680 --> 0:00:17.280 loss journey just that little bit easier. 0:00:17.640 --> 0:00:21.760 Why do some people's bodies transform quicker than others. 0:00:22.480 --> 0:00:26.200 What would be some of the best advice that you 0:00:26.239 --> 0:00:30.680 could offer in regards to the menopausal mound. 0:00:31.360 --> 0:00:35.040 I've reduced the carbs in my diet and I'm also 0:00:35.479 --> 0:00:39.560 exercising regularly, but I'm not losing weight. What could be 0:00:39.600 --> 0:00:40.480 actually going wrong? 0:00:40.960 --> 0:00:43.640 What is it about the strength training that helps with 0:00:43.680 --> 0:00:44.240 weight loss? 0:00:44.840 --> 0:00:47.479 I'll be answering these questions a little later on. 0:00:48.280 --> 0:00:49.400 This is the Wood Life. 0:00:49.440 --> 0:00:53.000 I'm Sam Wood, and we're answering real questions from real 0:00:53.080 --> 0:00:55.000 people about real life. 0:00:55.520 --> 0:00:56.760 So what if I told you. 0:00:56.640 --> 0:01:00.320 There's something you do every day and if you do it, 0:01:00.320 --> 0:01:03.760 it improves your memory, lowers your risk of heart disease, 0:01:04.200 --> 0:01:08.200 and makes you look younger. All you need is a 0:01:08.240 --> 0:01:10.959 good night's sleep. Easier said than done, I know, But 0:01:11.200 --> 0:01:14.960 next we have Australia's number one sleep expert to help 0:01:15.040 --> 0:01:17.880 us get the best night's sleep we've had in years. 0:01:36.280 --> 0:01:39.639 Olivia Arossoula is australias number one sleep expert and author 0:01:39.680 --> 0:01:43.400 of the book Bear, Lion, and Wolf, which are three 0:01:43.760 --> 0:01:47.119 different sleep chronotypes. If you don't know what category you 0:01:47.200 --> 0:01:50.960 fall into, or even what a sleep chronotype is, well 0:01:51.280 --> 0:01:53.840 she's here to explain it and here to get us 0:01:54.080 --> 0:01:57.080 better sleep. Olivia, thank you so much for joining us 0:01:57.200 --> 0:01:58.200 here on the WOODLFE. 0:01:58.440 --> 0:02:01.280 Thank you so much for having me so. 0:02:01.320 --> 0:02:05.000 First of all, if you could give our Woodlife listeners 0:02:05.120 --> 0:02:08.960 your top tips to improve their quality of sleep, what 0:02:09.040 --> 0:02:10.360 would they be? Okay? 0:02:10.560 --> 0:02:17.720 Number one would be take chronotype specific sleep strategies into account. Okay, 0:02:17.919 --> 0:02:21.320 I know a lot of you know websites because I've googled. 0:02:21.360 --> 0:02:24.040 Trust me, they give sleep strategies, but they don't take 0:02:24.080 --> 0:02:27.600 into account your chronotype and this can make a huge difference. 0:02:27.600 --> 0:02:30.119 And this is exactly why I wrote my book on 0:02:30.320 --> 0:02:34.480 the concept of chronotypes. See what is right for a 0:02:34.560 --> 0:02:37.160 lion to do at ten pm, for example, in their 0:02:37.160 --> 0:02:42.200 bedtime routine is different to what a wolf or a 0:02:42.240 --> 0:02:46.640 bear should do. For example, at ten pm, lions should 0:02:46.639 --> 0:02:51.000 be going to bed. However, at ten pm wolves and 0:02:51.440 --> 0:02:53.880 bears should not be going to bed. It does not 0:02:54.080 --> 0:02:56.680 correlate with their circadian rhythm, and it is going to 0:02:56.800 --> 0:03:00.480 lead to bedtime resistance and actually discount the quality of 0:03:00.520 --> 0:03:02.080 their sleep when they do fall. 0:03:01.919 --> 0:03:05.040 Asleep outside going and buying your book, which I highly 0:03:05.080 --> 0:03:08.040 recommend as I have it at home and it's absolutely fantastic. 0:03:08.760 --> 0:03:12.040 How do people find out quickly and easily if they 0:03:12.080 --> 0:03:13.600 are align a wolf or a bear? 0:03:14.280 --> 0:03:18.600 Absolutely so. I've got three key questions. Okay, when given 0:03:18.680 --> 0:03:21.919 the option, what time would you like to wake up? 0:03:22.680 --> 0:03:27.240 A before six am, B around seven am or C 0:03:28.240 --> 0:03:32.359 after eight am. Question two, when given the option, what 0:03:32.440 --> 0:03:36.080 time would you like to fall asleep? A? Ten pm, 0:03:36.600 --> 0:03:43.120 B around eleven C after midnight? And three, when do 0:03:43.160 --> 0:03:48.120 you find yourself the most productive? A before midday, B 0:03:48.480 --> 0:03:51.640 between ten and two pm or three. The later it 0:03:51.680 --> 0:03:55.400 gets in the day, the more productive you become. Now, 0:03:55.440 --> 0:03:58.000 the more a's you get, the more likely you are 0:03:58.040 --> 0:04:00.440 a lion, which is me by the way, and I 0:04:00.440 --> 0:04:01.960 think it's you as well, and we're great. 0:04:02.960 --> 0:04:03.480 I'm a line. 0:04:03.560 --> 0:04:05.640 I was answering the questions as when alone, I'm definitely 0:04:05.640 --> 0:04:05.920 a line. 0:04:05.960 --> 0:04:09.440 Yep, B makes you a bear, which is like my mum, 0:04:09.520 --> 0:04:13.400 and I love bears. If you've got mostly c's then 0:04:13.440 --> 0:04:14.240 you are a wolf. 0:04:14.560 --> 0:04:16.440 And so what happens if you've got a line and 0:04:16.480 --> 0:04:18.400 a wolf in the same bed is are they going 0:04:18.440 --> 0:04:19.120 to get divorced? 0:04:19.320 --> 0:04:20.599 No? No, definitely not. 0:04:22.240 --> 0:04:25.480 I know that I'm married to a wolf, and I 0:04:25.560 --> 0:04:27.599 know that I'm a line as you are. I love 0:04:27.640 --> 0:04:30.920 that you've given that little tool because our listeners will 0:04:30.960 --> 0:04:33.440 go right. I can take two minutes now to put 0:04:33.480 --> 0:04:35.520 down my as, my bees, mysas, work out what I am. 0:04:36.120 --> 0:04:40.279 But you prefaced each of those multiple choice questions with 0:04:40.600 --> 0:04:43.479 if given the choice, which I love that you did that. 0:04:44.440 --> 0:04:49.360 Because my little Charlie, who we call Charlie Bear funny enough, 0:04:49.600 --> 0:04:54.839 wakes up at five thirty five am every single morning, 0:04:54.920 --> 0:04:59.200 whether we put her to bed at six seven, if 0:04:59.240 --> 0:05:01.800 we let us stay out parting till midnight, which of 0:05:01.800 --> 0:05:03.679 course we don't do, but if we did, it would 0:05:03.680 --> 0:05:06.000 not matter. We go to Perth. There's a time difference 0:05:06.080 --> 0:05:09.760 doesn't matter. Five point thirty five am is her wake 0:05:09.880 --> 0:05:13.159 up time. And it's just this uncanny thing that, no 0:05:13.240 --> 0:05:15.360 matter what we seem to do. So when you say 0:05:15.480 --> 0:05:18.240 if given the choice, we aren't given the choice. 0:05:18.480 --> 0:05:19.640 Here's my wife is. 0:05:20.960 --> 0:05:23.040 Pregnant and I am the one getting up to look 0:05:23.080 --> 0:05:25.000 after little Charlie beer and playing games with ear all 0:05:25.040 --> 0:05:27.120 morning till the rest of the civilized people in the 0:05:27.120 --> 0:05:29.560 world wake up and join us. So what do you 0:05:29.600 --> 0:05:31.240 do if you're not given the choice? 0:05:31.520 --> 0:05:36.440 There are definitely ways that you can shift into an 0:05:36.560 --> 0:05:41.560 earlier or later chronotype should you need. Using light is 0:05:41.640 --> 0:05:45.840 one of the best tools that you can use because 0:05:45.920 --> 0:05:48.960 light is our primary zitegiber, which means our primary factor 0:05:49.000 --> 0:05:53.520 to control your succadian rhythm, which ultimately controls how sleepy 0:05:53.520 --> 0:05:55.560 you are in the evening and how alert you are 0:05:55.600 --> 0:05:58.880 in the morning. See for example, you are a wolf 0:05:58.960 --> 0:06:02.120 who's usually a late chronotype, but you need to get 0:06:02.200 --> 0:06:06.000 up at you know, five point thirty because you're darling 0:06:06.080 --> 0:06:09.360 little one designs that that's a great time to be awake. 0:06:09.880 --> 0:06:12.720 Then you can use the light to your advantage. That 0:06:12.760 --> 0:06:17.159 would be through exposing yourself to bright sunlight. On a 0:06:17.200 --> 0:06:21.160 similar level, blocking out light in the evening by wearing 0:06:21.240 --> 0:06:24.920 blue light blocking glasses. Blocking out light in the evening 0:06:25.160 --> 0:06:27.560 is again going to be your number one way that 0:06:27.880 --> 0:06:31.080 you are going to find it easier to fall asleep earlier. 0:06:31.560 --> 0:06:34.159 My wife Sajana will hate that I'm saying this out loud, 0:06:34.240 --> 0:06:37.360 but not really. But she is one of these people. 0:06:37.440 --> 0:06:40.240 And I'm sure you've come across the many times that 0:06:40.680 --> 0:06:43.719 is animate that she doesn't need that much sleep. No, no, 0:06:43.800 --> 0:06:46.760 I'm fine five hours, six hours, not at the moment 0:06:46.800 --> 0:06:51.400 while she's pregnant, but when she's not pregnant, she she's. 0:06:51.240 --> 0:06:51.880 A night out. 0:06:52.200 --> 0:06:58.480 But when people say they don't need much sleep, are 0:06:58.520 --> 0:07:01.960 they right? Are there some people that don't need much sleep? 0:07:02.080 --> 0:07:07.279 Or are they actually kidding themselves and they're doing themselves 0:07:07.320 --> 0:07:09.159 a huge disservice but not getting enough? 0:07:09.279 --> 0:07:12.600 Okay to this, I answer yes and no. Okay, let 0:07:12.640 --> 0:07:15.600 me explain a little bit. So ninety five percent of 0:07:15.640 --> 0:07:18.680 the population needs seven to nine hours of sleep. 0:07:18.640 --> 0:07:20.640 Okay, the magic number that that was gonna be my 0:07:20.680 --> 0:07:21.960 next question, seven to nine. 0:07:22.040 --> 0:07:22.480 Okay. 0:07:22.680 --> 0:07:26.080 However, ninety percent isn't one hundred percent. There is a 0:07:26.160 --> 0:07:30.640 small subset of individuals who actually need less sleep, and 0:07:30.680 --> 0:07:33.440 this is linked back to genetics. There is a gene 0:07:33.480 --> 0:07:40.240 called DEC two which individuals with a particular morphism of 0:07:40.280 --> 0:07:43.960 this gene need only six point twenty five hours to 0:07:44.240 --> 0:07:48.400 feel refreshed in the morning. So that's the yes column. However, 0:07:48.840 --> 0:07:54.040 the no column. So research shows that lack of sleep 0:07:54.920 --> 0:07:59.680 impairs your frontal lobe. Your frontal lobe is responsible for 0:08:00.240 --> 0:08:04.760 decision making and judgment. So if you have impaired judgment, 0:08:05.240 --> 0:08:10.360 you aren't aware that you are perhaps being unproductive, or 0:08:10.400 --> 0:08:14.800 making mistakes or acting out of character because you think 0:08:14.840 --> 0:08:17.960 you're being fine, because there's actually an impairment in your 0:08:18.000 --> 0:08:22.880 frontal lobe so much so that a lack of sleep 0:08:23.080 --> 0:08:27.560 can actually make you behave as if you have a 0:08:27.760 --> 0:08:31.160 blood alcohol level of zero point zero five, which is 0:08:31.240 --> 0:08:32.199 technically drunk. 0:08:33.040 --> 0:08:36.800 So there you go, right, And that's a vicious cycle, 0:08:36.840 --> 0:08:38.800 isn't it. You don't get enough sleep, you don't have 0:08:38.840 --> 0:08:41.080 the awareness you haven't got enough sleep, and the cycle 0:08:41.160 --> 0:08:44.440 goes around and around and living drunk your entire life. 0:08:44.559 --> 0:08:47.560 Exactly right, you're saying they're living. So let's break it 0:08:47.640 --> 0:08:50.000 down to our wood Life listeners, because I know that 0:08:50.120 --> 0:08:54.600 the natural follow up question then would be, so how 0:08:54.640 --> 0:08:55.800 do I know if I'm in. 0:08:55.679 --> 0:08:56.480 That five percent? 0:08:56.600 --> 0:09:01.840 Because my fear is the one hundred percent of the 0:09:01.840 --> 0:09:03.720 people that tell you this would tell you they're in 0:09:03.760 --> 0:09:05.960 that five percent, and that is absolutely not going to 0:09:05.960 --> 0:09:06.439 be the case. 0:09:06.920 --> 0:09:12.640 Absolutely, So I think if you were not in that 0:09:12.720 --> 0:09:18.200 five percent, that you would be exhibiting the seven key 0:09:18.280 --> 0:09:23.600 signs of sleep deprivation. So obviously this one goes without 0:09:23.640 --> 0:09:27.480 saying making mistakes. As mentioned before, a lack of sleep 0:09:27.520 --> 0:09:30.800 impairs your frontal lobe, which is responsible for a decision 0:09:30.840 --> 0:09:36.000 making judgment. It's also responsible for concentration and attention. So 0:09:36.160 --> 0:09:39.800 if you're finding that you're making little mistakes when you 0:09:39.920 --> 0:09:42.480 are sleep deprived or when you are, you know, getting 0:09:42.559 --> 0:09:45.600 less than seven to nine hours of sleep, chances are 0:09:45.760 --> 0:09:50.760 you need to get more sleep outside of this. Feeling fatigued, 0:09:50.840 --> 0:09:54.200 this one is quite obvious, but to understand that seventy 0:09:54.240 --> 0:09:57.640 percent of human growth hormone, the key catalyst for cellu 0:09:57.720 --> 0:10:01.240 the repair is produced in solow wave sl means that 0:10:01.320 --> 0:10:04.360 if you're not getting enough sleep, then naturally you're going 0:10:04.400 --> 0:10:08.680 to be feeling super exhausted, even if you've had your 0:10:08.679 --> 0:10:12.040 sleep that you think you need. Brain fog is the 0:10:12.040 --> 0:10:15.480 next one that I've highlighted. A lack of productivity is 0:10:15.520 --> 0:10:19.840 another one. A twenty seventeen study found that when you 0:10:19.960 --> 0:10:23.440 are sleeping less than five hours, you are four times 0:10:23.720 --> 0:10:27.640 less productive. However, remember it's unlikely that you're going to 0:10:27.679 --> 0:10:29.640 be aware of it, so that's. 0:10:29.480 --> 0:10:32.480 A really interesting one because I used to train lots 0:10:32.480 --> 0:10:36.640 of successful business people, and there's almost a culture of 0:10:36.679 --> 0:10:39.319 it too, of I'll sleep when I'm dead, and I'm 0:10:39.360 --> 0:10:41.200 being flippant, but you know, I'll sleep when I'm dead 0:10:41.200 --> 0:10:45.880 and I'm building my empire, And isn't that interesting That effectively, 0:10:46.120 --> 0:10:49.000 the science suggests that it's the exact opposite. You are 0:10:49.160 --> 0:10:52.480 losing productivity, and I think, you know, there's the term 0:10:52.559 --> 0:10:54.920 in business, works matter, not harder, And I often think 0:10:55.000 --> 0:10:58.840 these people, unless they are in that very rare five percent, 0:10:59.280 --> 0:11:02.360 need to just sort of listen to this advice. There's 0:11:02.360 --> 0:11:04.520 a lot of self awareness needed for this kind of 0:11:04.520 --> 0:11:08.720 thing too, because a lot of these symptoms or behaviors 0:11:08.720 --> 0:11:12.600 that need to be recognized that you're suggesting. I often 0:11:12.640 --> 0:11:17.640 would think some people would be perhaps showing these signs 0:11:18.120 --> 0:11:21.520 and not self aware enough or maybe perhaps just too 0:11:21.600 --> 0:11:24.080 damn stubborn to admit that they're actually happening. 0:11:24.400 --> 0:11:27.360 Absolutely, And I think the thing is that it's very 0:11:27.400 --> 0:11:32.240 normal to be foggy and fatigued. It's very it's just 0:11:32.320 --> 0:11:34.480 passed off as I'm exhausted. It's you know, it's just 0:11:34.720 --> 0:11:37.920 it's Monday. Of course I'm exhausted. But it's not normal. 0:11:38.000 --> 0:11:40.559 And that's a really good point too. It's not normal. 0:11:40.760 --> 0:11:44.080 And if you've only ever felt like that, how do 0:11:44.160 --> 0:11:47.720 you know what normal feels like? Absolutely, you've given me 0:11:47.760 --> 0:11:48.880 for I think we've got three to go. 0:11:48.880 --> 0:11:49.800 Can please keep going? 0:11:50.040 --> 0:11:55.640 Another key sign of lack of proper sleep is anxiety. Now, 0:11:55.679 --> 0:11:59.840 this one is huge across our society. Stress hormone cortisol 0:12:00.080 --> 0:12:04.079 increases by thirty seven percent after one night of inadequate sleep. 0:12:04.559 --> 0:12:08.760 This leaves you feeling wired, being unable to switch off, 0:12:09.160 --> 0:12:11.800 and mentally ruminating, particularly in the evening. 0:12:12.320 --> 0:12:15.000 Love it I'm recognizing these things right. 0:12:15.520 --> 0:12:18.840 I think there's actually a lack of awareness about how 0:12:18.920 --> 0:12:23.600 significant sleeplessness is a problem. Like if you genuinely knew 0:12:23.640 --> 0:12:26.840 that your stress hormone was going to increase by thirty 0:12:26.840 --> 0:12:30.480 seven percent if you get less than seven hours of 0:12:30.520 --> 0:12:33.480 sleep that night, I don't think many people would be 0:12:33.520 --> 0:12:38.320 willing to take that gamble. Nobody wants to feel anxious, restless, 0:12:38.679 --> 0:12:39.800 like they can't switch off. 0:12:40.640 --> 0:12:42.880 Well, there's also a consequence to that. It's harder to 0:12:42.920 --> 0:12:45.079 lose weight when there's cartersol in your system as well. 0:12:45.240 --> 0:12:47.400 Say so, I think a lot of people that I 0:12:47.400 --> 0:12:50.800 speak to that obviously on a weight loss journey. It's 0:12:50.840 --> 0:12:54.120 interesting when I say to them it actually will prevent 0:12:54.200 --> 0:12:56.720 you or slow down your weight loss or fat loss, 0:12:56.720 --> 0:12:58.160 They're like, oh, hang on, why didn't you say that 0:12:58.200 --> 0:12:59.920 in the first place. Now, perhaps I'm going to give 0:12:59.920 --> 0:13:00.920 it a little bit more attention. 0:13:01.040 --> 0:13:05.720 And absolutely the next one actually links back to exactly 0:13:05.720 --> 0:13:10.360 what you're saying, weight gain and sugar cravings. This means 0:13:10.440 --> 0:13:13.959 that you are hungrier, less satisfied when you do it, 0:13:14.400 --> 0:13:18.320 and you're specifically craving sugar. I'll add in when it 0:13:18.360 --> 0:13:22.200 comes to weight loss or fat loss. Another clinical study 0:13:22.320 --> 0:13:26.320 found that when you are sleeping eight point five hours, 0:13:26.840 --> 0:13:31.719 you lose fifty five percent more body fat than if 0:13:31.720 --> 0:13:35.960 you are on exactly the same calories and expending the 0:13:36.040 --> 0:13:39.320 same amount of energy compared to if you were sleeping 0:13:39.440 --> 0:13:40.680 five point five hours. 0:13:40.920 --> 0:13:41.800 I mean, this is the thing. 0:13:41.960 --> 0:13:44.559 We look at the science of calories in calories out, 0:13:44.559 --> 0:13:49.720 which is important, but to think that that sleep variation 0:13:49.840 --> 0:13:52.200 of three hours can have such an impact on it, 0:13:52.280 --> 0:13:55.079 I think will be a really power And again, this 0:13:55.160 --> 0:13:57.840 is about giving people the information so that they can 0:13:58.200 --> 0:14:01.320 look at their own personal situation and reflect perhaps that 0:14:01.400 --> 0:14:04.319 this is something that they need to address. They need 0:14:04.360 --> 0:14:07.560 to give more, put more effort into I love that 0:14:07.600 --> 0:14:10.120 you've given seven things that people need to look out 0:14:10.160 --> 0:14:13.520 for to see that if they are experiencing all or 0:14:13.559 --> 0:14:15.839 some of those seven, they fall into that ninety five 0:14:15.880 --> 0:14:19.960 percent category that does need the adequate amount of sleep. 0:14:19.960 --> 0:14:24.360 My next question is a follow on from amount of sleep. 0:14:24.720 --> 0:14:26.200 What about quality of sleep? 0:14:26.760 --> 0:14:30.960 Quality? Trump's quantity? Okay, so you can be having a 0:14:31.200 --> 0:14:34.440 low quality eight hours, but you can be having a 0:14:34.560 --> 0:14:37.440 high quality six hours, and you can actually feel more 0:14:37.440 --> 0:14:39.680 refreshed after high quality six hours. 0:14:39.880 --> 0:14:41.720 How do I know when I wake up if I've 0:14:41.720 --> 0:14:43.160 had a good or a bad night sleep? 0:14:43.440 --> 0:14:46.760 Okay? There are definitely ways you can track it, for 0:14:46.800 --> 0:14:50.600 example using a wearable or an app. However, wearables are 0:14:51.080 --> 0:14:54.520 more reliable, so of the two, I would prefer a wearable. 0:14:54.680 --> 0:14:55.520 Okay, that's good. 0:14:55.920 --> 0:15:01.120 Outside of that, you can use a sleep diary. It 0:15:01.320 --> 0:15:04.200 just asks you the key questions which are going to 0:15:04.280 --> 0:15:07.960 indicate to you if you have had quality sleep. For example, 0:15:08.240 --> 0:15:11.280 how refreshed do you feel upon waking? How many times 0:15:11.320 --> 0:15:14.360 did you wake through the night, how is your levels 0:15:14.440 --> 0:15:18.040 of mental clarity? These are all key signs that you 0:15:18.120 --> 0:15:20.720 either have or have not had that quality sleep you need. 0:15:21.640 --> 0:15:23.760 We've actually got a call on one of our Woodlife 0:15:24.080 --> 0:15:27.120 listeners and you actually brought up the challenge that this 0:15:27.160 --> 0:15:30.680 person faces before this is Gabby, and she send us 0:15:30.680 --> 0:15:33.160 in a quick question Olivia that I'd love you to 0:15:33.280 --> 0:15:35.200 listen to and let me know if you've got some 0:15:35.240 --> 0:15:36.120 advice for Gabby. 0:15:37.360 --> 0:15:39.600 I'm a nurse that works a lot of shift work 0:15:39.680 --> 0:15:41.400 with late afternoons and night shifts. 0:15:41.840 --> 0:15:43.960 Jevy'suggestions of how I want to get into a sleep 0:15:44.080 --> 0:15:46.400 routine while still working shift work at the same time. 0:15:47.080 --> 0:15:51.320 Okay, so for shift work is in particular, there are 0:15:52.200 --> 0:15:58.640 two recommendations for you guys. One, I recommend using melatonin 0:15:59.040 --> 0:16:02.960 right of course, or see your health professional first to 0:16:03.000 --> 0:16:04.920 make sure it is right for you, but that has 0:16:05.000 --> 0:16:10.080 been a great supplement for daytime sleeps. And the second 0:16:10.160 --> 0:16:14.440 recommendation specific for shift workers is on the last night 0:16:14.560 --> 0:16:18.480 of shift work, I advise only sleeping for a maximum 0:16:18.480 --> 0:16:22.120 of three hours in the morning and then having a 0:16:22.320 --> 0:16:26.000 nap for thirty or ninety minutes later in the day, 0:16:26.160 --> 0:16:29.280 provided that it's not later than three point thirty. What 0:16:29.360 --> 0:16:31.680 this is going to do is it's going to retrain 0:16:31.960 --> 0:16:35.480 your body to get into its more regular sleep pattern. 0:16:35.640 --> 0:16:35.840 Yeah. 0:16:35.840 --> 0:16:40.360 I love that those are sleep tips specific for shift workers. However, 0:16:40.400 --> 0:16:44.160 I do have a signature bedtime routine that I recommend 0:16:44.520 --> 0:16:50.400 for all of your woodlife listeners. And this is chronotype specific, 0:16:50.720 --> 0:16:54.920 so whether you are a lion, bear or wolf, you 0:16:55.040 --> 0:16:59.320 do need to tweak this depending on your chronotype. However, 0:16:59.440 --> 0:17:03.640 as a BLAE rule, the signature bedtime routine is to 0:17:03.840 --> 0:17:08.600 block out blue light using blue light glasses, use lavender 0:17:08.680 --> 0:17:13.320 oil capsules, to have a good night phone alarm, which 0:17:13.359 --> 0:17:15.960 is an alarm that pops up one hour before bed, 0:17:16.240 --> 0:17:20.600 which reminds you to disconnect from tech, to have a 0:17:20.800 --> 0:17:25.960 shower before bed, to use a magnesium based sleep supplement, 0:17:26.520 --> 0:17:29.760 to read or meditate, and to use an imask. 0:17:30.320 --> 0:17:34.119 I noticed you didn't mention eating copious amounts of M 0:17:34.119 --> 0:17:36.879 and m's and binge watching Oazac on Netflix, which is 0:17:36.920 --> 0:17:38.800 really surprising because I thought that was going to be 0:17:38.840 --> 0:17:41.639 your next tip. And look, I've learned a lot of Livia, 0:17:41.640 --> 0:17:43.520 and I know that we could dive into this for 0:17:44.040 --> 0:17:46.880 hours and hours and hours and for our WOODLFE listeners 0:17:46.880 --> 0:17:49.720 that would like to get their hands on your book, 0:17:49.880 --> 0:17:51.080 do you want to give you the name of your 0:17:51.080 --> 0:17:52.040 book one more time. 0:17:52.240 --> 0:17:55.000 Absolutely, I would be honored if any of your wood 0:17:55.040 --> 0:17:59.240 Life listeners picked up a copy of Bear Lion Wolf. 0:17:59.680 --> 0:18:01.959 Thank you, thank you so much, Olivia. We have learnt 0:18:01.960 --> 0:18:05.560 so much about sleep, which is obviously a critical factor 0:18:05.720 --> 0:18:09.119 for every single one of our listeners. And hopefully we 0:18:09.160 --> 0:18:10.800 can talk to you again soon. But thank you so 0:18:10.880 --> 0:18:11.920 much for those little birds are. 0:18:11.840 --> 0:18:13.640 Wisdom, pleasure, pleasure, pleasure. 0:18:14.640 --> 0:18:18.080 Isn't it amazing how many simple tips to get a 0:18:18.080 --> 0:18:20.760 good night's sleep there are and you're just not doing 0:18:21.520 --> 0:18:22.720 any or many of them. 0:18:22.760 --> 0:18:24.160 Well, I'm going to go off. 0:18:24.000 --> 0:18:27.000 And by myself a face mask after this, but up next, 0:18:27.200 --> 0:18:36.159 I'm going to answer all of your weight loss questions. Ah, 0:18:36.200 --> 0:18:38.840 losing weight, it would absolutely be the thing that I 0:18:38.840 --> 0:18:41.439 get asked about the most, Sam, How do I lose weight? 0:18:41.480 --> 0:18:44.280 Whether it's five kilos or fifty kilos, It's what everybody 0:18:44.280 --> 0:18:47.320 wants to know, and it's not surprising because most of us, frankly, 0:18:47.680 --> 0:18:51.600 are overweight. In Western society, sixty percent of us overweight 0:18:51.720 --> 0:18:54.639 or obese, so it's no surprise that everyone wants to 0:18:54.640 --> 0:18:57.080 lose a few or a few more than a few kilos. 0:18:57.880 --> 0:19:00.360 There's really two sides to it. There's the physical side 0:19:00.359 --> 0:19:02.560 of things, the science side of things. You know, calories 0:19:02.560 --> 0:19:05.720 in versus calories out, and if I burn more than 0:19:05.760 --> 0:19:08.800 I consume, I'm going to drop weight. That's the science 0:19:08.840 --> 0:19:11.040 of it. But then there's the psychology of it, that is, 0:19:11.800 --> 0:19:15.080 how am I going to stick to this so that 0:19:15.200 --> 0:19:18.800 all of that happens healthily and consistently. And that is 0:19:18.840 --> 0:19:21.199 the psychological side of things. And that comes back to 0:19:21.240 --> 0:19:23.679 what is your why. You need to know what your 0:19:23.720 --> 0:19:26.240 why is because you can say to yourself, I want 0:19:26.280 --> 0:19:28.160 to lose weight or I need to lose weight. 0:19:28.320 --> 0:19:29.600 But if you can't. 0:19:29.240 --> 0:19:35.119 Tell yourself why, it's highly unlikely and i'd nearly say 0:19:35.440 --> 0:19:40.000 impossible for that routine to stick. So it's interesting because 0:19:40.440 --> 0:19:42.919 the reality is we're going to face challenges when we 0:19:42.960 --> 0:19:45.280 are trying to lose weight. It's not easy. If it 0:19:45.359 --> 0:19:48.760 was easy, we wouldn't all be overweight. But if you 0:19:48.800 --> 0:19:51.160 don't have that why, you're just not going to stick 0:19:51.200 --> 0:19:55.080 to it. Because when we face those challenges, if you 0:19:55.160 --> 0:19:58.840 can't remind yourself of why it is that you're doing this, 0:19:59.280 --> 0:20:02.280 simply gonna stop doing it. So I just want you 0:20:02.320 --> 0:20:04.080 to keep that in mind because we're going to answer 0:20:04.119 --> 0:20:08.160 some of our listeners weight loss questions, which I absolutely 0:20:08.200 --> 0:20:09.679 can't wait to do. But I just want you to 0:20:09.760 --> 0:20:12.240 keep in the back of your head this is all 0:20:12.280 --> 0:20:15.119 well and good, but what is your why? And is 0:20:15.160 --> 0:20:18.000 it written up somewhere so when things get tough you 0:20:18.040 --> 0:20:21.320 can go back and remind yourself. So our first weight 0:20:21.359 --> 0:20:23.920 loss question is Lauren, take it away, Lauren. 0:20:25.040 --> 0:20:29.960 Why do some people's bodies transform quicker than others when 0:20:30.080 --> 0:20:35.160 following a similar or the same plan. Does it depend 0:20:35.720 --> 0:20:40.760 on how long we've carried extra weight on our bodies 0:20:41.480 --> 0:20:47.159 and perhaps less muscle mass or muscle memory, or is 0:20:47.200 --> 0:20:51.040 it more likely to be due to genetics or a 0:20:51.080 --> 0:20:52.240 hormone balance. 0:20:52.800 --> 0:20:54.760 So one part of the question there from Lauren was 0:20:54.800 --> 0:20:57.320 about muscle mass and muscle memory. I would say it's 0:20:57.320 --> 0:21:00.000 not really about muscle memory, but it's definitely about muscle. 0:21:00.359 --> 0:21:03.480 The more lean muscle you have, the faster you burn fat, 0:21:03.600 --> 0:21:06.680 or the more efficiently your metabolism works, which is why 0:21:06.800 --> 0:21:10.280 men often lose more weight than women or lose weight 0:21:10.400 --> 0:21:13.680 faster than women. So that is a big tick. It's 0:21:13.720 --> 0:21:16.400 also why if you are trying to lose weight that 0:21:16.600 --> 0:21:20.280 resistance training should be a part of that process, because 0:21:20.280 --> 0:21:24.480 if you are then toning and strengthening and building lean muscle, 0:21:24.520 --> 0:21:26.200 and I'm not talking about getting all big and bulky. 0:21:26.200 --> 0:21:28.280 I'm talking about lean, toned. 0:21:28.080 --> 0:21:33.640 Long muscles that will in fact turbocharge your weight loss process. 0:21:33.880 --> 0:21:36.280 Then there's the hormone side of things and the genetic 0:21:36.320 --> 0:21:40.320 side of things, which is absolutely a factor. And this 0:21:40.400 --> 0:21:43.080 is where I may be controversial, but I definitely don't 0:21:43.119 --> 0:21:46.800 think it's as big a factor as some people think 0:21:46.840 --> 0:21:51.280 it is. I feel some people like to how do 0:21:51.320 --> 0:21:55.080 I put this sensitively? I absolutely don't want people to think, oh, 0:21:55.160 --> 0:21:57.560 you don't get it, mate, that's so insensitive, because it's not. 0:21:57.960 --> 0:22:03.240 But the reality is everybody if they follow the program 0:22:03.480 --> 0:22:05.480 ten out of ten and I'm not suggesting you need 0:22:05.520 --> 0:22:08.159 to do that on all that progress not perfection, but everybody, 0:22:08.200 --> 0:22:10.399 if they do follow the perfect eating plan and they 0:22:10.480 --> 0:22:15.800 exercise meticulously and consistently and hard, will lose weight. I 0:22:15.880 --> 0:22:18.040 promise you. I've been doing this for twenty two years. 0:22:18.080 --> 0:22:22.280 I've worked with fifteen twenty thousand clients. They have all 0:22:22.600 --> 0:22:25.800 lost weight one hundred out of one hundred if they've 0:22:25.800 --> 0:22:29.560 followed the program. What happens is we start to think 0:22:29.600 --> 0:22:32.679 about the hormone side of things, and think about the 0:22:32.680 --> 0:22:34.720